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10 Fruits & Vegetables That Help Combat Fatigue

10 Fruits & Vegetables That Help Combat Fatigue

Do you ever wake up in the morning feeling rather tired? One’s lifestyle choices affect how energetic one feels. Factors like food, hydration & sleep have a significant impact on our energy levels. 

Let’s admit it - our lives are not getting any slower. The constant humdrum in everyday life can be very taxing on the human body. Due to this fast-paced lifestyle, it is convenient to choose options that help us avoid cooking. It is probably the reason why many of us are susceptible to picking processed food and supplements, neglecting health in the process.

However, to maintain energy levels, it is imperative to consume healthy foods like fruits & vegetables to cope with the body’s nutritional requirements. There are numerous quick ways to incorporate these into our diets, without spending too much time. 

Fruits and vegetables are naturally abundant in nutrients that help the body cope with stress and duress. Processed foods add unhealthy sugar and fat to the body making you feel tired.

Additionally, it is important to keep a check on which fruits and vegetables to consume to match your body’s daily nutritional requirements, along with how you consume them. 


Here are 10 fruits and vegetables that prevent you from feeling tired all the time 


1. Banana

Bananas promote sustained energy and muscle function. This is probably the reason why it is a popular fruit among sportspersons. This fruit is rich in potassium, vitamin B-6 and fibres. An interesting fact about bananas is that their fibres slow down the process of digesting sugar, ensuring the body utilizes it for longer. The fruit is easy to carry and consume, making it a healthier alternative to the other processed food in the market. You can also use bananas to whip up a quick smoothie with some nuts and berries. It’s a quick on-the-go snack that’s easy on the wallet and dense with nutrients.


2. Spinach

One of the most common reasons for fatigue is a deficiency of iron. That is why spinach can play a crucial role in your diet. This green leafy vegetable is high in vitamin C, magnesium, potassium, and iron. Iron promotes the production of red blood cells, which leads to the efficient delivery of oxygen throughout the body; thus, making the body feel energised. Spinach can be added to your diet through salads, baked dishes or blended with other vegetables and used as a sauce. 


3. Watermelon

Watermelon is a delicious, refreshing fruit with 90% water. It makes for a great source of energy and water that can help combat fatigue and dehydration. Since fatigue may result from dehydration, adding fruits like watermelon to your diet makes the process easy and delicious. Watermelon is rich in vitamins, minerals, antioxidants and amino-acid like L-citrulline, which helps reduce muscle soreness. It is simple to add this water-rich fruit to your diet. Watermelons can be enjoyed as is, grilled like steak, juiced or diced and incorporated in salads.


4. Sweet Potato

Sweet potato is rich in carbohydrates, fibres, minerals and vitamins. It is a starchy root vegetable that is easy to prepare. You can boil it, peel off the skin and consume. It is a rich source of minerals like iron, magnesium, and vitamin C.  Vitamin C helps transport fats to cells, where it helps provide energy to the body. No matter how you cook a Sweet Potato ( boiled, steamed, fried or grilled), it always tastes delicious. 


5. Oranges

Orange is a 'power house' for energy and vitamin C. Besides, oranges contain phosphorus, minerals and fibres for the healthy functioning of your body.


6. Avocado

Avocado is a rich source of vitamins, minerals and healthy fats that provide the body with much-needed energy. It helps tackle adrenal fatigue - a form of fatigue caused when the adrenal glands cannot keep up with the body, causing stress and weight loss. Avocados also help regulate the sugar levels in the body You can add it to your diet by eating the fruit as is, in a bowl of salad or even whip it up like a smoothie or make guacamole with it and use it as a healthy dip for carrots or bread. 


7. Kale

Kale is one of the richest sources of nutrients that you can find. It has the required vitamins and minerals your body needs especially iron. Iron helps the red blood cells carry oxygen to all parts of the body, improving energy levels. It is easy to incorporate into your diet through salads and smoothies. 


8. Apples

Apples can not only help keep doctors away but even prevent fatigue. It contains a flavonoid called quercetin. According to research, quercetin functions like antioxidants in the body, fighting radicals from damaging parts of the cell. It boosts muscles and brains, providing energy to the body.
Apple can be eaten raw, tossed in a salad or cooked and added to pies/ savoury dishes. 


9. Dates

Sweet to taste, Dates are a powerhouse of energy and come packed with nutrients like calcium, phosphorus, potassium, magnesium, zinc, and iron.
Moreover, these replenish the energy loss in the human body very quickly. Dates can be enjoyed with nuts or whipped in a dessert/ smoothie. 


10. Mixed Berries

Berries prove to be a good energy-boosting source. They have high levels of natural antioxidants, reduce inflammation and help beat fatigue. Berries are palatable, making them a healthy alternative to eating something delicious while helping the body improve its energy levels.

Bonus Tip

When you feel tired, the first instinct may be to eat some food. However, try drinking a glass of water first. The fatigue that you experience may be caused by dehydration and not hunger. Water has no calories but is critical in energising nutrients. It also helps avoid headaches, mood swings and improves concentration. You should ideally drink at least 6-8 glasses of water daily. Make sure to sit down and drink it slowly, rather than gulping it all at once. 

Research suggests that eating high-quality fruits and vegetables can improve vitality and motivation. However, a healthy diet needs good sleep, hydration and exercise to combat fatigue. Feeling tired all the time is a cause of concern and requires you to revisit your lifestyle. Incorporate a healthy mix of fruits and vegetables into your diet to provide your body with the nutrients needed to energize you. Ready? Check out our range here!